5:2 thread 98: If you're looking for Fast love... some Fast love is all that I've got on my mind! (Gotta get up to get down)

[harriethoyle]

Welcome to the continuing thread for those following 5:2 or other forms of IF (Intermittent Fasting) such as 4:3, ADF, etc.

Basically it is 2 very low cal days ("fasts") per week - which need not be consecutive - and eat "normally" to maintain on the other 5 days.

For those who have dieted or maybe overeaten for years, eating "normally"
means roughly the number of calories your body needs to maintain - NOT reduce - its weight (see TDEE calculator below).

IMPORTANT
If you have had past diagnosed Eating Disorders or serious MH problems you should NOT do 5:2 or any other kind of fasting

JARGON alert

16:8 is a different type of fasting, which can be combined with 5:2.
Daily zero-cal fast for 16 hours and eat within an 8 hour window. To lose weight, this needs a weekly calorie deficit as well

b2b (optional) back-to-back / consecutive fast days, each with an increased allowance of 650 calories instead of 500

BMI (Body Mass Index) healthy range is 18.5 - 24.9 for Caucasians. Upper limit may be 22 for some of Asian origin.

FD = single Fast Day: aim for 500 calories (600 for men or 25% TDEE whichever is higher) or 1000 cals for BF
No alcohol or junk on FDs
Even if you exercise strenuously, do NOT increase FD cals to allow for exercise

MFP = My Fitness Pal, a useful App or website to track food & drink calories

miniFD = MiniFD, 850-1000 calories, no alcohol or junk

NFD = Non-Fast Day, averages around TDEE

NSV / LSV = Non Scale Victory / LifeStyle (change) Victory, e.g. compliment, smaller waist, clothes size

SV = Scale Victory

TDEE = Total Daily Energy Expenditure, the average number of calories you burn in a day, is calculated from your current weight, height, age, activity level.
Aim to average about this for NFDs.

WOE / WOL = Way Of Eating / Way Of Life. We say this instead of "diet", to emphasise that we must make a permanent change in how we eat, to maintain our new healthy weight long term.

Jump in and say hello!

I am here for the second b2b but tired and grumpy. My period is brutal this month and the kids just need to go back to school but trying to push on
Just made a big pot of coffee
@mumlikeaboss it really helps me to
Think about it in hours
So I'm hungry now but only need to last until 12.15 to have my miso soup.
Then only until 4pm for my big salad
Only til 6pm to have my options and rich tea
That way, it doesn't feel
Overwhelming

@ShrinkingVioIet it varies TBH!

These holidays have been more hectic than ever for some reason 🙄 so a lot of days just haven't been practical because of social get-togethers. I'm fine with that, because right from day one I've vowed to juggle IF around my life, not restrict my life to fit IF in.

So some days I've set out to fast and ended up meeting up with friends for lunch or something. That's okay.

Other days it's mostly been stress that's tripped me up - bad traffic on a long journey with whiny kids, upset plans, zero alone time...etc., etc. I'm an introvert and I need silence to recharge so I REALLY find holidays hard!!

I still get a fast of some sort every single day, just haven't managed many 36-hour ones - and with the holiday snacking and junk food, that means my weight is doing the inevitable creep upwards rather than down!

@absolutelyknackeredcow hugs and strength for you to get through the day! Very sympathetic.

I don't have any calories on my down days, but I do tend to do the 'hours' thing as well... I applaud myself for getting to 16/18/20 hours, etc. Then concentrate on getting past danger zones - for example, by 2pm I'm well past "lunchtime" so psychologically I stop wanting to have lunch 😁 I try to find time to have a herbal tea and put my feet up for a few minutes later in the afternoon, then I can start counting down until the kids' bedtime, etc.

I don't know, I guess the difficulty is largely psychological rather than physical hungry - and some days I just don't have the brain space. Other days I mentally find it really easy to commit to it and follow through.

I've read a bit about fasting being a stressor (similar to exercise) - for the most part it's a good stress and is really beneficial, but if someone is already dealing with a bunch of other stressors then fasting just might end up being the straw that breaks the camel's back - f that makes sense!

Anyway, sorry, totally monopolising the thread today 🙈🙈

I've just hit the 16-hour mark 🥳 and have fed the kids so that's a danger point past. About to take them to soft play which will kill some time and I can zone out with a black coffee while they're playing.

Dinner will be the last hurdle, and I might just chuck it on the table and go have a bath while everyone's eating 🙈🤣

Thanks for the sympathy! Should make it now - will get home and have my huge salad and then an options later
Keep going @mumlikeaboss

@absolutelyknackeredcow @mumlikeaboss we got this! I'm en route home after a bizarrely busy day... definitely helps! Should be OK til tea now 🤞

We can do it @mumlikeaboss @harriethoyle

Hi all, I'm just starting my 5:2 journey and have just found this thread. I've started with a fast day today, I've seen the phrase 'kitchen closing on...' so kitchen will be closing on 620 kcals. I'd like to get this lower on future fast days, around 550, but I'll take this today! Soup has been my saviour 😂

Definitely on the homeward stretch now! Well done everyone 🥳

Got a headache kicking in... Just having a gorgeous Pukka herbal tea with chamomile and lavender 👌🏻 and as soon as DH gets in, I'm off to have a bath.

@LaLaLaLaLolaaa that's a great first fast day, well done 🤗

Welcome @LaLaLaLaLolaaa ! That's a good first FD. Keep a mental note of what has worked for you today and replicate it next FD 😊

Thanks @mumlikeaboss and @harriethoyle ☺️

Chicken noodle soup and eggs basically has been what has worked for me today 😅 I also think fasting will only work on days when I’m working as I’m distracted enough not to think too much about food - and as someone who generally thinks about food all the time I need as many distractions as I can get!

I like the sound of your Pukka herbal tea @mumlikeaboss 😋 Hope that and your bath helps your headache.

Welcome @LaLaLaLaLolaaa !
I'm kitchen closed on 530 although likely to have another Rich tea before bed.
So about 600 ish both days.
Pretty happy with that tbh

Kitchen closing on 664 which gives c.750 for each b2b day as opposed to the planned 650. Not thrilled by that but I'll cope!

Kitchen closed at around 600 here.

Kitchen firmly closed here on 0 - actually made it through, hallelujah. Hoping Friday's fast will be easier now I have this one under my belt.

Tea and bath were lovely thanks @LaLaLaLaLolaaa 😊 still got a bit of a headache but kids are in bed so I'm relishing the silence and will get an early night myself.

I'll be back on Friday, and if I manage that one I might even weigh in on Saturday - didn't dare last week!!!

First FD in a month due to holidays and a stressful situation with our freeholder dragging their feet over a repair which meant we couldn’t use the washing machine or the kitchen sink for ten days 😔. Really not in the mood for fasting during that!

Fortunately now all sorted and I’m back in the office which is always easier for me to fast. Three cups of tea so far and now about to have some half price sushi at 518 calories. Only one proper FD this week but might try a mini or 16:8 on Friday.

Glad you got things fixed, that sounds like such a pain!
I'd a disappointing weigh in today, not lost anything despite two fast days (but I know I weigh too often, it just gives me such a boost when it's working - and the opposite when it isn't!) Hope it something premenstral-related.

Aargh onky 0.5 kg of the holiday weight shifted so far, I hope it's not here to stay. Another FD today and probably three next week.
Anyone else fasting today?

Sorry to hear about the bad scales, I had this the other week and it's so demotivating
I am pleased to say though that I was £1lb under target this morning although have put that back on immediately with a chocolate pancake

I'm still 1kg above target but tbf we did NOTHING but indulge all four ( had the Fri off) days of the BH!

I'm going to IF tomorrow, and FD Mon/Tues next week - we're off work but I have a party on Thurs evening that I want to look my best for and so I think I'll just crack on and reap the rewards!

Kitchen closing at 286 here, my PB with most calories coming from milky coffees. Would have liked to go even lower (still shocked by my holiday weight gain) but needed coffee to keep me going and sadly don't like it black. Hoping this would kick start my body and result in some overnight weight loss.

I'm fasting today - a traditional take away night for our family so it's not easy! Still down about my scales standing still (and I know I overeat on my up day, I just can't seem to stop) so not giving in to the pizza!

286 @EatYourFive , wow!

@Badlifeday I've never been so pleased to do a load of laundry before . We'd also just got back from holiday so there were loads of wet swimming costumes and towels and no one had any pants, it was not ideal....

Still trying to stick to TDEE for the next few days and fit in a FD next week - things are still not back to the usual routine as my youngest has just started school and does half days for the next two weeks, so I'llbe WFH from home more than usual for pickups. I need the totally food-free office environment to keep me on the fasting track!

@EatYourFive nice one! 👌🏻

I'm here for my 2nd FD this week... 15 hours in with just black coffee so far yawn

Friend has offered to have both DC's for a play date this afternoon though, hallelujah! Will RELISH having a couple of hours to read a book get my house organised.

Got pizzas to feed everyone tonight, not really tempted as I've been on a bread binge for a couple of weeks and it just makes me feel vile, so keeping off it atm.